Comparing Nutrients in 14 ounces Florida Oranges VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Florida Oranges	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	6.3% 183kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	50% 36.3g	35.7% 26g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.1% 0.79g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	25% 9.53g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	198% 179mg	12.3% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	17% 171mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.6% 104μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.47% 0.36mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	71% 1.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.35% 346g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Beets with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Canned Beets with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Canned Beets with Liquids and Salt:

• 14 ounces of Florida Oranges have 10 times more Vitamin B1, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 16.1 times more Vitamin C than Canned Beets with Liquids and Salt.
• While 14 oz of Canned Beets Solids and Liquids with Salt contain 1.7 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Canned Beets with Liquids and Salt provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Florida Oranges as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Canned Beets with Liquids and Salt:

• 14 ounces of Florida Oranges have 2.4 times more Calcium than Canned Beets with Liquids and Salt.
• While 14 oz of Canned Beets Solids and Liquids with Salt contain 8.1 times more Iron, 1.8 times more Magnesium, 17.1 times more Manganese, more Sodium and 4.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Beets with Liquids and Salt contain similar levels of Copper, Potassium and Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 14 ounces of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Canned Beets Solids and Liquids with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 1.6 times more Carbohydrate, 1.4 times more Sugars and 2 times more Fiber than Canned Beets with Liquids and Salt.
• Both Raw Florida Oranges as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.